4 min read
Workout with Spherical Load – i.e., Using Kettlebells
Kacper Nowak
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Diets Premium Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Kacper Nowak | min read 4 min | Scientifically reviewed by a clinical dietitian 22.03.2026 |
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Key Takeaways
Kettlebells, or spherical weights, are gaining increasing popularity. In fact, one could say they are becoming popular again. They were already used in the classical bodybuilding era, and now they are back in favor. With this iron ball with a handle, you can build an attractive figure, enhance endurance, gain muscle mass, and burn fat. Indeed, we only need a 16 to 20 kg kettlebell and some space to conduct a comprehensive full-body workout. So, let's take a closer look at this remarkable invention.
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Kettlebell – the commencement
Just like any workout, we initiate with a warm-up. We must thoroughly heat up the entire body to prepare it for exertion – otherwise, we have a significantly greater risk of injury. It is equally important to remember that technique surpasses weight – in this case, it is no different. The best training occurs with a bold weight, which enables us to execute movements correctly – otherwise, we may subject ourselves to unnecessary pain (including back pain) and injure our hands and legs, and in the worst-case scenario, the weight may drop onto our foot. Kettlebells possess a different center of gravity than traditional dumbbells – enabling us to activate more muscle fibers during training. We must constantly monitor our body's balance – equally crucial is breath control – without it, we quickly become breathless. What are the advantages of training with kettlebells? Primarily, they facilitate the development of the whole body – we will not possess the physique of bodybuilders competing in today's Mr. Olympia contests, but we will undoubtedly have a harmoniously developed body. Training with kettlebells also improves conditioning and flexibility – it demands coordination and endurance, but thanks to its intensity, it is excellent for burning fat tissue.
Weighted ball workout
The most popular exercises with a weighted ball include swings, squats, presses, and lifts. Swings involve forcefully throwing the weight forward, generating power from the hips, with slightly bent knees and a straight spine. The weight is held with both hands, between the legs. For squats, standing on an elevation and holding the weight between the legs, one can perform a sumo squat. Holding it in front of the chest, one can do front squats. Pressing with a weighted ball involves replacing traditional dumbbells in exercises such as bench press or shoulder press. Lifts are performed in a similar manner to the one-arm swing, however, when the ball is at chest height, we bend the arm to push it upwards.
CrossFit and even more than that
Exercise balls are increasingly being associated with CrossFit. They are used in these types of training because they are an excellent tool for gaining strength and improving dynamics. Exercise ball training also allows you to speed up your metabolism because it is very intense and engages many muscle groups at the same time. Such training is a good choice for everyone. It is a great alternative to physical exercises and also contributes to improving coordination and strength. I recommend performing at least a few exercises using exercise balls to experience the true tension of the whole body.
Kacper Nowak
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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